High Protein Vegetarian Indian Food
Vegetarian protein in India is easier when you compare the right foods. This guide ranks veg foods by protein, calories, cost, and protein per rupee.
Quick comparison table
| Food | Protein | Calories | Cost | Protein per ₹10 |
|---|---|---|---|---|
| Soya Chunk Curry | 28g | 220 | ₹25 | 11.2g |
| Soya Chunks (cooked) | 26g | 170 | ₹15 | 17.3g |
| Whey Protein (1 scoop) | 24g | 120 | ₹40 | 6.0g |
| Paneer Bhurji | 20g | 300 | ₹60 | 3.3g |
| Paneer (raw) | 18g | 260 | ₹50 | 3.6g |
| Paneer Tikka (6pc) | 18g | 280 | ₹70 | 2.6g |
| Palak Paneer | 16g | 280 | ₹60 | 2.7g |
| Tofu Bhurji | 16g | 180 | ₹50 | 3.2g |
| Kadai Paneer | 16g | 320 | ₹60 | 2.7g |
| Rajma (kidney beans) | 15g | 240 | ₹40 | 3.8g |
| Moong Dal (cooked) | 14g | 210 | ₹30 | 4.7g |
| Masoor Dal (cooked) | 14g | 190 | ₹25 | 5.6g |
| Matar Paneer | 14g | 300 | ₹50 | 2.8g |
| Chana Dal (cooked) | 13g | 230 | ₹30 | 4.3g |
| Chole / Chana Masala | 13g | 260 | ₹40 | 3.2g |
| Dal Makhani | 12g | 320 | ₹60 | 2.0g |
| Pesarattu (Moong Dosa) | 12g | 180 | ₹30 | 4.0g |
| Sattu Drink | 12g | 180 | ₹15 | 8.0g |
How to use this list
Pick foods that fit your goal, budget, and diet. For muscle gain, start with higher-protein foods and add carbs around training. For fat loss, compare calories as well as protein so your meals stay filling without overshooting your target. For budget eating, use the protein-per-rupee column to find foods that deliver more protein for less money.
Every item links to a static nutrition page with serving size, macro breakdown, cost, and related foods. You can also use the interactive database to filter all 80+ foods by veg or non-veg, region, meal type, protein, calories, and cost.
Need the full searchable chart?
Open the Food Database